21-Day

Ketogenic
Challenge

Success Manual
 Written By: Edward A. Patterson,
MissFits Boot Camp
Disclaimer
Here’s all the fun legal stuff my lawyer says I have to put in here. This program is for
information purposes only. The information presented herein is in no way intended as
medical advice or to serve as a substitute for medical counseling. Rather, as nutritional and
exercise guide this is intended only to supplement, not replace, medical care or advice as
part of a healthful lifestyle.

As such, the information should be used in conjunction with the guidance and care of your
physician. You must consult your physician before beginning this program as you would
with any exercise program. If you choose not to obtain the consent of your physician and/or
work with your physician throughout the duration of your time using this product from
Forte Fitness, you are agreeing to accept full responsibility for your actions.

By utilizing the nutritional guidance and exercise strategies contained herein, you recognize
that despite all precautions on the part of Edward Patterson, or other staff or trainers of
MissFits Boot Camp. There are risks of injury or illness which can occur with any program
and you assume such risks and waive, relinquish and release any claim which you may have
against Edward Patterson or other staff or trainers of MissFits Boot Camp or its affiliates as
a result of any future physical injury or illness incurred in connection with, or as a result of,
the use or misuse of this nutritional guide and exercise program for personal use.

*IMPORTANT: Again, more fun things from my lawyer: This program is copyrighted
and to copy, share, or reproduce is in violation of the law and prosecution will be
enforced.
Welcome to Your Keto Challenge!
Are you ready for a life-changing journey!?

The next 3 weeks will teach you a LOT about fueling your body optimally.

During this challenge you’ll discover a simple strategy that will turn your
body into a fat-burning machine.... literally.

You’ll be flipping the switch in your body from burning sugar to burning fat as a
primary fuel source.

The benefits of this eating strategy stretch far beyond fat loss. It ranges from
hormone balance, to gut-health, to protecting your brain from dementia and
Alzheimer’s and much more.

There may even be a few “firsts” for you during this challenge! There’s a
chance this will be your …

● First “fat bomb”

● First cup of bulletproof coffee (you can thank me later)
● First time you’re being told it’s good to skip breakfast
● First time you’ll try intermittent fasting

When I first began the keto diet, I didn’t know what to expect. I was BLOWN
away by the results, and couldn’t wait to share it with you.

Plus, you’re going to love the recipes and have lots of fun coming up with your
own new meals!

Important notes

This plan is NOT for anyone with: a history of kidney problems, diabetes, or
who is pregnant or breastfeeding. As stated above, be sure to check with your
doctor!

We’re all different. The diet required to get someone into the state of ketosis
can vary from person to person. Each of our bodies is slightly different, so
what works for me, might not necessarily work in the same way for you.
In the following pages, you’ll learn how you can customize this diet for
yourself to get the best results.

In addition, this diet is designed to teach you the foundations of the ketogenic
diet.

This diet does NOT require you to test your blood or urine ketone levels,
however if you choose to take it to that next level, I have provided a
section on exactly how to do that.

Since this meal plan is very different from others you may have tried in the
past, you’ll likely have a few questions.

We’re here to help and answer any questions you may have, no matter how
big or small.

I want you to have the BEST possible experience and get the BEST possible
results, so please reach out if you have any questions or concerns.

Thanks again for trusting us and joining us for the next 3 weeks.

Sincerely,
Edward A. Patterson
860-866-8018
ed@edpatterson-pft.com
Let’s Get Started!
First…the BIG, FAT LIE.
We hear it all the time: fat is BAD for you! Drink skim milk instead of whole. Get fat-
free yogurt instead of full-fat. Have an egg white omelet and get rid of the yolks!
Trim the fat off your meat and remove the skin before you eat it!

But is this really the best advice?

On this keto diet, you’re going to be eating more “fat” than you probably have in the
past.

I want you to go in with full confidence that you’re making a wise decision.

It’s time to get the skinny on fat. Get ready for these facts:

* There is NO significant evidence that dietary saturated fats are associated with an
increased risk for heart disease. (www.ncbi.nlm.nih.gov/pubmed/20071648)

* “Our findings suggest that diets lower in carbohydrate and higher in protein and
fat are not associated with increased risk of coronary heart disease in women.”
(https://www.ncbi.nlm.nih.gov/pubmed/17093250/)

* A diet very low in carbohydrates not only results in low triglycerides but also
substantially lowers saturated fat in the blood, even if the diet includes a substantial
amount of saturated fat.

* “No study to date has adequately shown any significant link between dietary and
serum cholesterol levels or any significant causative link between cholesterol and
actual heart disease” – Nora Gedgaudas, Primal Body Primal Mind (pg. 80)

In fact, about half of people admitted to hospitals with heart disease have normal
cholesterol levels.

Also, it’s important to understand that eating fat does not make us fat.

Now it’s definitely important to not overeat your healthy fats, as too much of
anything will have an impact on your waistline.

But if you’re looking for a nutrient to blame when it comes to weight gain and a
whole host of health issues, look no further than the “empty calories” in the
processed carbs, sugar, and the high-fructose corn syrup that finds its way into most
everything we eat.
I encourage you NOT to take my word for it, but to do your own research! Check out
the links above, and if you’re feeling adventurous, do your own searches on PubMed,
which is basically an online catalog of scientific studies and reviews.

Taking your health and well-being in your own hands is INCREDIBLY POWERFUL.

You’ll be blown away by what you find and also by the myths that will be shattered
when you read the science.

The great news is that grass-fed beef, butter, and eggs are back on the menu!

Cholesterol is like Duct Tape:

I cited a book called Primal Body, Primal Mind by Nora Gedgaudas in the section
above.

In chapter 8, Nora drove home a very important point:

“Cholesterol is the human body’s version of duct tape. It travels to areas where
there has been arterial damage and patches up lesions.

Higher serum levels of cholesterol can serve as a message that “something is

going on” for which it is needed. Serum cholesterol is simply an indicator,
not a diagnosis…

Going in with statin drugs to stamp out cholesterol is the equivalent of

preventing the firemen who arrive to put out a fire from doing their job-and
blaming them for the fire. Elevated glucose or insulin levels, for instance,
damage arterial walls and lead to an increased need for cholesterol to repair
them.”

With this understanding, you can see how taking statins (which lower cholesterol in
the body) can be a very dangerous thing.

In fact, statins have never been scientifically proven to lessen the risk of developing
a heart attack!

And there are literally thousands of studies into the side effects of statins. If you or
someone you love takes this medicine, I strongly encourage you to look further into
this.

If learning more about this interests you, be sure to pick up Nora’s book, which
covers a broad perspective of improving your health and longevity.
Benefits of going Low-Carb or Ketogenic:
Here’s a quick snapshot of some of the benefits you may experience over the next 21
days…

● Balanced blood sugar and insulin levels

● Hormone production and rebalancing
● Increased fat loss
● Reduced Triglycerides
● Increased your levels of HDL (the good cholesterol)
● You’ll be able to go hours without eating because your body will tap into its
own body fat for energy
● Blood pressure will naturally go down
● Improved brain health and increased protection against dementia and other
disorders
● Improved memory and clear brain fog
● Improved digestion
● Has been shown to slow cancer and tumor growth
● Increased energy levels
● Better fertility
● Help you achieve higher quality and longer restorative sleep
● Decreased anxiety and mood swings

What is Nutritional Ketosis?

Your body’s preferred method of fueling itself is carbs. When it runs out of carbs, it
has a mechanism in place to turn fat into carbs (or glucose). A byproduct of that
process is ketones.

“Being in ketosis” just means that you’re burning fat!

If you intentionally (or unintentionally) deplete the glucose stored in your muscles
and liver, your body is forced to resort to burning fat to produce energy to keep you
alive.

Energy from Fat vs. Energy from Sugar:

The beauty of the ketogenic diet is that you’re efficiently and effortlessly able to tap
into your “fat stores” for energy whenever you need it.
To give you a little science, when you consume sugar, the energy that doesn’t get
used up immediately gets stored in your body (muscles and liver) as something
called “glycogen.” Whatever is left over is stored as fat.

The average 150-pound woman can store up to 2,000 calories worth of energy in
their body as glycogen (sugar). Even if this woman is ONLY 10 percent body fat
(extremely low), she is storing about 15 pounds of fat, which is equivalent to over
52,000 calories.

You may have heard of marathon runners “hitting the wall” before. This is basically
when a “sugar-burner” has depleted all their available energy in the form of
glycogen.

Even though this person has THOUSANDS of calories worth of fat to be able to pull
from for energy, their body is not efficient at the conversion process – and they
hit the dreaded wall.

“The wall” is dreaded by marathoners and endurance athletes world wide.

It’s basically when their brain and vital organs are competing with their muscles for
the last available amount of energy in the form of sugar. The brain and vital organs
win the battle, and the muscles get shut down.

People who hit the wall feel an intense amount of pain, and sometimes can simply
fall over, because their muscles stop working.

When you’re keto-adapted or living in nutritional ketosis, your body is ALWAYS

efficient at tapping into these fat stores for energy, which means you’ll never hit that
wall.

But more than that, it also means you’re not dependent on sugar for energy. You’re
now dependent on fat.

This means once you’re keto-adapted you won’t suffer from blood-sugar-related
mood swings or get “hangry.”

This is a big plus for the people who spend the most time with you ☺
Your Goal For This Challenge …
Become Keto-Adapted. This simply means that your body becomes efficient at
being able to efficiently burn fat…and function very well even in the presence of
very little glucose.

By becoming keto-adapted, your body literally will become a fat-burning machine!

Personalize Your Plan & Calculate Your Macros

Working closely with a keto-specialized dietitian and personal chef for this
challenge, we’ve put together a plan that provides a great framework for you.

As I mentioned earlier, each person is different and may require specific tweaks to
get into ketosis.

Some people can metabolize carbs more quickly and can consume more than 60
grams of carbs per day and stay in ketosis. More likely however, you may even need
to stay under 50 grams to get into ketosis.

The only true way to find out if your body is in ketosis or not, is to test. (see section
on testing)

However, you can choose to customize this plan based on your own personal needs
like energy expenditure, personal weight loss or weight gain goals, etc.

For this challenge, we went with approximately:

● 15% Nutrient Dense Carbohydrates

● 25% High Quality Protein
● 60% Healthy Fats

If you’d like to personalize your macronutrients, here’s a GREAT calculator online

that will help you figure out your specific percentages in more detail:
http://keto-calculator.ankerl.com/

You’ll need your body fat percentage to complete the calculation. When you stop in
for measurements, we will provide you with this number.

If you do end up adjusting the percentages, you’ll have to make the appropriate
changes in the recipes as well, as they are currently structured for the 15/25/60
ratio.
Avoiding the Keto-Flu
In the beginning, some people experience the “keto-flu” when they are transitioning
into ketosis.

Many people who begin the ketosis process for the first time get flu-like symptoms,
feel like all their energy is drained, and basically just feel like crap.

I’m going to teach you EXACTLY how to avoid it. Most people do this WRONG, so
please make sure to follow these guidelines!

The primary reason people get keto-flu is because their electrolytes get out of
balance.

1. Drink a LOT of water. You need to be drinking at LEAST half your body weight
in ounces per day.

2. Use Pink Himalayan Rock Salt. About 1 tsp. per day

should do the trick. A simple trick is to put 1 tsp. of pink
sea salt in a bowl on the counter. By the end of the day,
make sure you have used up the entire teaspoon.

Himalayan salt has more minerals and trace elements

than other salts. It’s also a very pure and unprocessed
product. Sodium is an important electrolyte, so this is the perfect way to get
high-quality salt in your diet! (Stay far away from white table salt.)

3. CALM. This is one of my favorite supplements. Magnesium not only helps

combat stress in the body, but it’s an important mineral that’s required for more
than 700 biochemical reactions in your body.

4. Homemade Bone Broth. This will help balance the vitamins and minerals in
your body in the most incredible way. Broth is amazing for healing and
promoting a healthy digestive tract, reducing joint pain and inflammation, and
promoting hair and nail growth. (And some say it can actually help with cellulite-
because it helps maintain the integrity of the cell walls!)

During this challenge, you’ll be drinking 1 cup of homemade bone broth per day.
And lucky for us, bone broth has been a LOT more popular lately, so you can find
it readily available at most higher-end grocery stores.
Additional Supplements
In addition to the supplements listed above for avoiding the keto-flu, I recommend
taking the following supplements. These are optional and not required.

MCT Oil – This will help you to get into ketosis faster. MCT stands for Medium-
Chain Triglycerides. It’s basically a refined version of coconut oil that is 6x more
potent.

Start with 1 teaspoon and build from there up to 1 tablespoon. I usually add 1
tablespoon (with some grass-fed butter) in the morning to my bulletproof coffee!
You’ll love what it does for your mental clarity. (see recipe manual for ideas)

You can get MCT oil at health food stores, nutritional supplement stores, online and
even at some well-stocked grocery stores.

Probiotics – Did you know that up to 70% of your immune system resides in your
gut? Probiotics can help restore balance back to your digestive system and give an
overall boost to your immune system.

The bacteria in your body outnumber your cells by more than 10 to 1. Remember
the good bacteria help to keep you in check. They help to fight against the “bad”
bacteria, viruses and other pathogens.

It’s really important to give these good bacteria an extra hand, because the toxins,
chemicals, and any antibiotics we are exposed to will kill off these microscopic
warriors.

Omega 3s (Fish Oil) – Omega 3s help reduce inflammation in the body, increase
your ability to burn fat, strengthen your immune system, improve circulation,
improve good cholesterol, and the list goes on and on.

Rhodiola – If you live a high-stress life, rhodiola can help combat some of the
effects. It helps fight fatigue, boost memory, and increase work capacity to improve
productivity.

Intermittent Fasting
You’ve probably already noticed on the meal plan there’s no breakfast except
bulletproof coffee/tea (on most days). There’s also minimal snacking.

Don’t freak out.

Yes, skipping breakfast contradicts pretty much everything we’re taught about
nutrition.

The thing is, when you’re in nutritional ketosis… the rules change.

Remember that being in a ketogenic state means that your hunger levels are
naturally regulated. This means that after the first few days, you won’t wake up
feeling hungry at all!

Eating within a certain 6-8 hour window during the day (for example eating only
between the hours of 11 and 7) is called Intermittent Fasting (aka IF).

During nutritional ketosis, you’re using BOTH stored body fat and dietary fat for
energy. When you practice IF with nutritional ketosis, you’re straight up using your
body fat for energy.

I’ve integrated a moderate form of Intermittent Fasting into the plan for 4
main reasons:

1. Increased Fat Loss

2. Better Blood Sugar Regulation
3. Reduced Inflammation in the Body
4. Boosted Cellular Turnover and Repair

There are many different variations and time schedules people use for IF.

For the purpose of this challenge, we’re going to aim to keep your eating window
to 8 hours per day.

Important note: The first three days of this challenge, simply switching your
nutrient intake profile is enough! Don’t worry about limiting the time frame during
which you eat – the goal is NOT to get hungry.

After the initial three days, following an IF plan means if you start eating lunch at 11
a.m., you’ll finish dinner by 7 p.m. If you start at 10am, you’ll finish by 6pm. Try to
keep it as consistent as possible so that you get a true 16 hours in your fasted
state. It’s as simple as that!

The great news is that drinking your Bulletproof Coffee/Tea or Blended Drinks
(recipes in the manual) for breakfast doesn’t count as part of your “eating time,”
because these contain no carbs.

Be careful to stick to the recipes in the manual. The second you introduce a carb into
the mix, you’re going to bust out of your fasted state. (As a general rule, don’t
consume caffeinated beverages past 12pm.)
Choosing to use IF with your challenge is completely optional, however I’d
recommend trying it to see how you feel!

Cyclical Ketosis
Cyclical ketosis is intentionally having “high-carb” days.

I recommend you sticking to this complete 21-day plan before integrating a higher
amount of carbs into your diet.

Cyclical Ketosis is great for boosting hormone production, replenishing carbs

for higher intensity based workouts, and for thyroid health (especially in
women).

Once the 21-day plan is complete, women can practice cycling in higher carb days
every 4 to 7 days, and men every 7 to 10 days.

After your 21-day challenge, introducing carbs back into your system for a day will
knock you out of ketosis.

However because you’ll be keto-adapted, you’ll be able to pick right back up the
following day with a ketogenic-style diet and won’t skip a beat!

Testing Your Personal Ketone Levels

THIS PORTION IS COMPLETELY OPTIONAL. There are 3 different ways to test to
see if you’re in nutritional ketosis.

● Blood Ketone Monitor

● Breath Monitor – hard to find in the US https://www.ketonix.com/
● Urine Strips (not as accurate, as the data is pulled from excess ketones in the
urine and can be skewed by hydration levels)

Testing can get expensive, so it’s completely up to you if you choose to do it or not.

Since ketones are a byproduct of fat metabolism, you can actually measure the
amount of ketones that are present in your body!

If two different people consume the same exact diet of 15% carbs, 25% protein, and
60% fat, one person may be able to achieve nutritional ketosis, while the other may
need to adjust the breakdown a little bit.
The only way to know for sure is to test. Be sure to carefully follow the directions
that come with whichever device you decide to use.

Nutrition ketosis is achieved when you’ve reached between (.5-3.0 mmol/L).

Now, you should know that achieving ketosis isn’t an instant thing. It can take a little
while.

If you test below .5mmol/L, then you’re not yet in nutritional ketosis, and you
need to change up your macro breakdown.

You’ll likely need to add a bit more healthy fat and consume less carbs and/or less
protein.

In fact, for some people, too much protein in the diet can knock them out of ketosis.
Therefore, it’s important to make sure you’re not consuming too many carbs OR too
much protein.

If you’re reading higher than 3.0, you simply need to add a little more protein
and/or carbs into your diet.

Keep this in mind: More ketones is not better! Having more than 5-6mmol/L present
in your body is indicative of “starvational ketosis.”

This is when your body will start breaking down muscle for energy.

With this 21-day plan, I’ve provided you with a very moderate approach, so you
shouldn’t have to worry about getting up too high.

When to test:
You’ll find your ketones are typically highest in the morning. That’s because you just
fasted while you were sleeping.

You can test at various times per day- just be consistent.

Throughout this challenge, you’ll be moving in and out of nutritional ketosis.

You’ll absolutely see phenomenal results if you stick to the plan- regardless if you
test or not.

It’s just a fun and nerdy way to track exactly what is going on in your body 
Where Can I Get This Stuff?
You might not have seen or heard of some of the items on the food list. No worries –
it’s all readily accessible! Most of it can be purchased at your grocery store.

Don’t hesitate to ask grocery store personnel, either – with more people embracing
this way of eating, demand for these products is increasing and the store might be
willing to stock these items on their shelves.

Grass-fed butter: Most grocery stores carry the Kerrygold brand, but check the
dairy case because this is growing in popularity, and many localities carry locally
sourced options.

Himalayan rock salt: check the salt or spice rack at your grocery store. It’s also
available at natural food stores.

Tallow: This is rendered beef fat that you can purchase online. You can also check
with your grocery store butcher … make sure it’s from grass-fed beef!

Coconut oil: Once a hard-to-find item, it’s now on the shelves of most grocery
stores.

Nutritional yeast: If your grocery store has a “natural foods” section, check near the
condiments area. You also can find this in natural foods stores and online. (Note:
this isn’t the same as the yeast you use to bake bread!)

Coconut milk: You want to purchase 100 percent coconut milk, like Aroy brand.
This often comes in a can (usually found in the ethnic area of the grocery store) but
also can be boxed. It’s also available online.

Spiralizer: Completely optional! Using a spiralizer lets you more easily make
“noodles” out of veggies. You also can use a vegetable peeler.

Have Fun & Stick to the Plan!

In order to get the best benefit from this transformation challenge, remember: you
have to stick to it!

We’re always here to help if you need anything. Enjoy the journey!

Edward A. Patterson
 MissFits Boot Camp
Keto Challenge Meal Plan - Week 1
Breakfast Lunch Dinner Snacks
1/2 ounce Raw Pecans
1 serving Tomato &
1/2 ounce Raw Walnuts
Cucumber Salad
Monday 2 1/2 ounces Mixed 1 serving Portuguese 8 ounces Chicken Bone
1 serving Tzatziki Sauce
Berries Kale Soup Broth
1 serving Roasted
1/3 cup full-fat Coconut
Chicken Thighs
Milk

1 1/2 servings leftover

1 cup brewed coffee
Chicken Thighs 1 serving Island Salmon 8 ounces Chicken Bone
Tuesday 1/2 tablespoon grassfed
1 serving Tzatziki Sauce 1 serving Tartar Sauce Broth
butter, melted into coffee
1 serving Tomato & 1/4 cup whole Almonds
or blended
Cucumber Salad

1 cup brewed coffee 8 ounces Chicken Bone

1/2 tablespoon grassfed
Wednesday butter, melted into coffee
or blended
1 serving Island Salmon
1 serving Portuguese Broth
Kale Soup
1 serving Tartar Sauce
1 serving Coconut Fat
Bomb

8 ounces Chicken Bone

1 cup brewed coffee 1 serving Kale & Avocado 1 serving Bison Burgers Broth
1/2 tablespoon grassfed Salad 1 serving Plain Zucchini 1 serving Coconut Fat
Thursday butter, melted into coffee 1 serving Leftover Noodles Bomb
or blended Chicken Thighs 2 slices Bacon 1/4 cup Whole Raw
Almond

1 cup brewed coffee

1 serving Chicken Curry
1/2 tablespoon grassfed
1 serving Bison Burgers 1 serving Plain Zucchini
butter, melted into coffee 8 ounces Chicken Bone
Friday or blended
1 serving Side Salad w/ Noodles
Broth
Lemon Vinaigrette 1 serving Coconut
1 egg yolk, blended into
Cauliflower Rice
coffee mixture
1 serving Spring Salad
1 cup Boston Bibb
1 cup brewed coffee with Bacon & Eggs 8 ounces Chicken Bone
Lettuce
1/2 tablespoon MCT Oil 1 cup Organic Plain Broth
1 serving Chicken Curry
Saturday 1/2 tablespoon grassfed Greek Yogurt
1/2 sliced Green Bell
1/4 cup Raw Blueberries
butter 1 cup Raw Strawberries 1/4 cup Whole Raw
Pepper
Blend all ingredients 1/4 cup Shredded Almond
(Made into wraps)
Unsweetened Coconut

1 1/2 servings Mom's 8 ounces Chicken Bone

1 cup brewed coffee Eggs, Veggies, &
Meatloaf Broth
1/2 tablespoon grassfed Avocado with
Sunday butter, melted into coffee 1 serving Roasted
1 serving MCT Ketchup 5 ounces Organic Greek
1 serving Roasted Yogurt serving Coconut
or blended Veggies
Veggies Fat Bomb
 MissFits Boot Camp
Keto Challenge Meal Plan - Week 2
Breakfast Lunch Dinner Snacks

8 ounces brewed coffee 1 1/2 servings Mom's 1 cup Beef Bone Broth
1 serving Prosciutto Salad
Monday 1/2 Tbs grassfed butter + Meatloaf
with Butternut Squash
1 cup Organic Plain
1/2 Tbs MCT Oil 1/2 cup Raw Strawberries Greek Yogurt

1 cup Beef Bone Broth

8 ounces brewed coffee
1 serving Prosciutto Salad 1 cup Organic Plain
Tuesday 1/2 Tbs grassfed butter +
with Butternut Squash
1 serving Chicken Divan
Greek Yogurt + 1/4 cup
1/2 Tbs MCT Oil
strawberries

1 serving Yes, You Can

8 ounces brewed coffee
Eat Shrimp Scampi 1 cup Beef Bone Broth
Wednesday 1/2 Tbs grassfed butter + 1 serving Chicken Divan
1 serving Sauteed Red
1/2 Tbs MCT Oil
Bell Peppers

1 serving Yes, You Can 1 1/4 servings Mom's 1 cup Beef Bone Broth
8 ounces brewed coffee
Eat Shrimp Scampi Meatloaf 1 cup Raw Strawberries
Thursday 1/2 Tbs grassfed butter +
1 serving Side Salad 1 serving Sauteed 1 cup Organic Plain
1/2 Tbs MCT Oil
w/Lemon Vinaigrette Broccoli Greek Yogurt

8 ounces brewed coffee

1 cup Raw Strawberries 1 serving Spaghetti
1 tablespoon grassfed
Friday butter +
1 1/2 Servings Spring Squash Carbonara Over 1 cup Beef Bone Broth
Salad with Eggs & Bacon Porkchop
1/2 tablespoon MCT Oil

1 serving Spaghetti
1 cup Beef Bone Broth
8 ounces brewed coffee Squash Carbonara Over
1 1/4 serving Colorful 1 tablespoon Shredded,
Saturday 1/2 Tbs grassfed butter + Porkchop +
Salmon Salad Unsweetened Coconut
1/2 Tbs MCT Oil 1 serving Sauteed
1/2 cup Raw Strawberries
Broccoli

1 serving Fat Burning

Buffalo Chicken
8 ounces brewed coffee 1 cup Beef Bone Broth
1 serving Colorful Salmon 1 serving Greek Yogurt
Sunday 1/2 Tbs grassfed butter +
Salad Ranch
1 cup Raw Strawberries
1/2 Tbs MCT Oil
1 serving Simple
Spaghetti Squash
 MissFits Boot Camp
Keto Challenge Meal Plan - Week 3
Breakfast Lunch Dinner Snacks
1 serving Simple
8 ounces brewed coffee Spaghetti Squash 1 cup Chicken Bone Broth
or tea 1 serving Greek Yogurt 1 serving Grass-Fed 1/4 cup Raw Blueberries
Monday 1/2 Tbs grassfed butter + Ranch Bison & Veggie Pasta 1 cup Organic Plain Greek
1/2 Tbs MCT Oil 1 serving Fat Burning Yogurt
Buffalo Chicken

1 cup Chicken Bone Broth

8 ounces brewed coffee 1 serving Roasted
1/4 cup Raw Almonds
or tea 1 serving Grass-Fed Chicken Thighs
Tuesday 1/2 Tbs grassfed butter + Bison & Veggie Pasta 1 serving Caesar Salad w/
1 cup Raw Strawberries
1 cup Organic Plain Greek
1/2 Tbs MCT Oil Keto Caesar Dressing
Yogurt

1 serving Zucchini Salad

8 ounces brewed coffee 1 cup Chicken Bone Broth
with Bacon & Blue
or tea 1 serving Neighborhood 1 cup Raw Blueberries
Wednesday 1/2 Tbs grassfed butter +
Cheese
Thai Shrimp Salad 1/2 serving Strawberry
1 serving Roasted
1/2 Tbs MCT Oil Ricotta Parfait
Chicken

1 cup Chicken Bone Broth

8 ounces brewed coffee 1 serving Roasted
1/4 cup Raw Almonds
or tea 1 serving Neighborhood Chicken Thighs
Thursday 1/2 Tbs grassfed butter + Thai Shrimp Salad 1 serving Caesar Salad w/
1/2 cup Raw Blueberries
1 cup Organic Plain Greek
1/2 Tbs MCT Oil Keto Caesar Dressing
Yogurt

8 ounces brewed coffee 1 serving Sausage

1 cup Chicken Bone Broth
or tea Stuffed Peppers 1 serving New Orleans
Friday 1/2 Tbs grassfed butter + 1 serving Sauteed Spaghetti Squash
1 serving Strawberry
Ricotta Parfait
1/2 Tbs MCT Oil Broccoli

8 ounces brewed coffee 1 serving Sauteed

or tea 1 serving New Orleans Broccoli 1 cup Chicken Bone Broth
Saturday 1/2 Tbs grassfed butter + Spaghetti Squash 1 serving Sausage 1/2 cup Ricotta Cheese
1/2 Tbs MCT Oil Stuffed Peppers

8 ounces brewed coffee

1 tablespoon grassfed 1 cup Chicken Bone Broth
Eggs, Veggies, & 1 serving Kale & Avocado
Sunday butter
Avocado Salad
1 serving Strawberry
1 Egg Yolk, blended into Ricotta Parfait
coffee
Keto Challenge: Grocery List Week 1

Vegetables
❏ 4 asparagus spears ❏ 1 cup Boston Bibb Lettuce
❏ 1 tablespoon fresh basil ❏ 10 Kalamata olives
❏ ½ cup broccoli ❏ 2 cups baby portabella mushrooms
❏ 3 carrots ❏ 1 red bell pepper
❏ 2 small heads cauliflower ❏ 1 orange bell pepper
❏ 2 cucumbers ❏ 1 green bell pepper
❏ 1 garlic ❏ 3 large yellow onions
❏ 10 ounces jicama ❏ 1 small rutabaga
❏ 1 lemon ❏ 2 medium tomatoes, chopped
❏ 5 cups kale ❏ ½ cup cherry tomatoes
❏ 1.5 cup mixed greens ❏ 2 zucchini

Fruit: (Organic as much as possible)

❏ 3 Avocados
❏ 1 small container blueberries (organic if possible)
❏ 1 container strawberries (organic if possible)

Meat & Protein:

❏ 5 slices bacon ❏ ½ pound ground grass fed bison
❏ 4 ounces chorizo sausage ❏ 2 pounds grass fed ground beef
❏ 3 lbs skin-on chicken pieces, thighs ❏ 20 ounces ground pork
preferred

Fish & Seafood:

❏ 2 x 6 ounce Salmon Filets

Eggs, Dairy, & Nut Milks:

❏ Grass-Fed Butter (KerryGold is great)
❏ 2 cups full-fat Coconut Milk
❏ 10 eggs
❏ 2 cups Greek Yogurt (organic, full-fat)

Nuts / Seeds / Oils:

❏ 3 tablespoons hemp seeds (hulled) ❏ 1 cup coconut butter
❏ 2 cups shredded coconut ❏ Avocado Oil
(unsweetened) ❏ Coconut Oil
❏ Olive Oil
❏ 4 ounces Raw Almonds
❏ Balsamic Vinegar
❏ 1/2 ounce Raw Pecans ❏ Red Wine Vinegar
❏ 1/2 ounce Raw Walnuts ❏ White Wine Vinegar
❏ 2 tablespoons Pumpkin Seeds

Spices:
❏ Cinnamon ❏ Nutmeg
❏ Curry powder ❏ Fresh Ground Pepper
❏ Cayenne Pepper ❏ Paprika (optional)
❏ Dill (dried) ❏ Himalayan Pink Salt
❏ Ground Ginger ❏ Vanilla extract
❏ Mustard Powder (dry)

Miscellaneous:
❏ 6 cups coffee (brewed)
❏ 2 dill pickles (small)
❏ Ketchup (unsweetened, organic if possible)
❏ Stevia (alcohol-free)
❏ Worcestershire sauce
❏ Yellow Mustard

Supplements:
❏ MCT Oil
❏ Nutritional Yeast

Chicken Broth:
Option #1: You can buy 10 cups premade organic chicken bone broth, or make your own.

Option #2: If you make your own, you’ll need:

❏ 1 whole pasture-raised chicken OR 3-4 ❏ 1 chicken head if you’re feeling
pounds bony chicken parts (ex. necks, adventurous - feel free to omit
backs, breast bones, wings) ❏ 2 tablespoons vinegar
❏ 2 large onions
❏ 2 chicken feet
❏ 2 carrots
❏ 2 celery sticks
❏ 2 cups fresh parsley ❏ 1 bay leaf
❏ 2 teaspoons fresh thyme ❏ 1 tablespoon whole black peppercorn
Keto Challenge: Grocery List Week 2

Vegetables
❏ 2 bunches of asparagus ❏ 1 yellow bell pepper
❏ 6 cups broccoli ❏ 1/2 green bell pepper
❏ 1/2 cucumber ❏ 2 Tbs. fresh chopped parsley
❏ 1 garlic ❏ 1 large yellow onions
❏ 2 lemons ❏ 2 cups butternut squash (1 small)
❏ 5 cups red kale ❏ 1 spaghetti squash
❏ 3 cups raw arugula ❏ ½ cup cherry tomatoes (you may
❏ 2 cup mixed greens already have this from last week)
❏ 1 red bell pepper

Fruit: (Organic as much as possible)

❏ 1 Avocado
❏ 4¼ cups strawberries (organic if possible)

Meat & Protein:

❏ 3 slices bacon ❏ 8 skin-on chicken thighs
❏ 8 ounces Prosciutto (deli) ❏ 2 x 4 ounce pork chops (small)

Fish & Seafood:

❏ ¾ pounds peeled & deveined shrimp
❏ 9 ounces salmon fillet

Eggs, Dairy, & Nut Milks:

❏ 1/2 cup full-fat Coconut Milk
❏ 4 eggs
❏ 4 cups Greek Yogurt (organic, full-fat)
❏ 3/4 cup fresh grated Parmesan cheese

Nuts / Seeds / Oils

❏ 3 Tbsp. Sliced Almonds ❏ 3 Tbs. Pumpkin Seeds
❏ ¼ cup cashews ❏ 1 tablespoon whole ground flaxseed
❏ 1/2 cup Raw Pecans ❏ Flaxseed Oil (organic)
Spices:
❏ Chili Powder ❏ Cumin
❏ Garlic Powder ❏ Dried Thyme
❏ Garlic Salt ❏ Red Pepper Flakes
❏ Dried Basil

Miscellaneous:
❏ 7 cups coffee (brewed)
❏ 1 Tbsp. Tomato Paste
❏ ¼ cup white table wine

Items You Should Already Have - Replace As Needed:

❏ ½ cup Chicken Broth ❏ Grass-Fed Butter (KerryGold is great)
❏ Cayenne Pepper ❏ Coconut Oil
❏ Curry Powder ❏ Olive Oil
❏ Dill (dried) ❏ MCT Oil
❏ Paprika ❏ White Wine Vinegar
❏ Himalayan Pink Salt ❏ 1 Tbsp. shredded coconut
❏ Fresh Ground Pepper (unsweetened)

Beef Broth:
Option #1: You can buy 10 cups premade organic beef bone broth, or make your own.

Option #2: If you make your own, you’ll need:

❏ 2 pounds beef bone marrow
❏ ½ cup apple cider vinegar
❏ 3 pounds meaty beef bones
❏ 3 large onions
❏ 3 medium carrots
❏ 3 celery stalks
❏ 2 cups fresh parsley
❏ 2 teaspoons fresh thyme
❏ 1 bay leaf
❏ 1 tablespoon whole black peppercorns
❏ 2 pounds beef knuckle
❏ 1 pig foot, bone in
Keto Challenge: Grocery List Week 3

Vegetables
❏ 4 asparagus spears (may have leftover) ❏ 3 cups romaine lettuce
❏ 4 ½ cups broccoli ❏ 2 ½ red bell pepper
❏ 1 cucumber ❏ 4 peppers- your choice of colors
❏ ½ cup cilantro ❏ 1 yellow squash
❏ 3 clove garlic ❏ 1 large spaghetti squash
❏ 1/2 lemon ❏ 1 cup zucchini noodles (or sliced
❏ 1 lime zucchini)
❏ 4.5 cups kale ❏ 2 zucchini
❏ 4 ½ cups spinach

Fruit: (Organic as much as possible)

❏ 2 Avocados
❏ 3 ½ cups strawberries
❏ 1 ¾ cups blueberries

Meat & Protein:

❏ 5 slices bacon ❏ 2 Italian sausage links
❏ 3 pounds skin-on chicken thighs ❏ 2 Andouille chicken sausage links
❏ ½ pound ground grass-fed bison

Fish & Seafood:

❏ ¾ pounds peeled & deveined shrimp

Eggs, Dairy, & Nut Milks:

❏ 1/2 cup full-fat Coconut Milk ❏ 3 cups Greek Yogurt (organic, full-fat)
❏ 1 cup coconut cream ❏ 3 ½ cups part-skim ricotta
❏ 6 eggs ❏ 1 ounce blue cheese

Nuts / Seeds / Oil

❏ 1 ½ cup Sliced Almond

Spices
❏ Oregano

Miscellaneous:
❏ 7 cups coffee (brewed) (or tea)
❏ 1 cup tomato sauce
❏ 1 ounce anchovy fillets
❏ ½ tablespoon stone-ground mustard

Items You Should Already Have - Replace As Needed:

❏ Cayenne Pepper ❏ Coconut Oil
❏ Hemp Seeds ❏ Olive Oil
❏ Paprika ❏ MCT Oil
❏ Dried Thyme ❏ Nutritional Yeast
❏ Himalayan Pink Salt ❏ Balsamic Vinegar
❏ Fresh Ground Pepper ❏ White Wine Vinegar
❏ Grass-Fed Butter (KerryGold is great)

Chicken Broth:
Option #1: You can buy 7 cups premade organic chicken bone broth, or make your own.

Option #2: If you make your own, you’ll need:

❏ 1 whole pasture-raised chicken OR 3-4 ❏ 2 large onions
pounds bony chicken parts (ex. necks, ❏ 2 carrots
backs, breast bones, wings) ❏ 2 celery sticks
❏ 2 cups fresh parsley
❏ 2 chicken feet
❏ 2 teaspoons fresh thyme
❏ 1 chicken head if you’re feeling
❏ 1 bay leaf
adventurous - feel free to omit
❏ 1 tablespoon whole black peppercorn
❏ 2 tablespoons vinegar
21-Day Ketogenic
Challenge

Recipe Manual
Presented By
MissFits Boot Camp
 Salad
Caesar Salad
Makes 2 Servings

3 cups chopped romaine lettuce

Keto Caesar Dressing (recipe below!)

Mix and serve, add chicken thighs for protein.

Tomato & Cucumber Salad

Makes 2 Servings

1 cucumber, chopped
1/3 cup red wine vinegar
½ teaspoon Himalayan rock salt
1 tablespoon chopped fresh basil
2 medium tomatoes, chopped
10 Kalamata olives
1 tablespoon olive oil

Toss all ingredients and serve.

Prosciutto Salad with Butternut Squash & Flaxseed Dressing

Makes 2 Servings

2 cups cubed, baked butternut squash

2 cups raw arugula
2 cups raw shredded kale
¼ cup fresh grated Parmesan cheese
½ cup raw pecans
4 ounces prosciutto
1 serving Flaxseed Dressing

Cube a butternut squash and bake at 350 for 20-30 minutes, until tender. Let cool and toss with
remaining ingredients and dressing.
Kale & Avocado Salad
Makes 2 Servings

10 ounces raw shredded kale (Tip for eating raw kale in a salad… “massage” it. Once it’s chopped, take a
handful and rub it between your hands vigorously. This will brighten the color and make taste a little
more tender and less bitter)
2 large hard-boiled eggs
2 tablespoons hulled hemp seeds
1 tablespoon extra virgin olive oil
2 tablespoons balsamic vinegar
½ teaspoon Himalayan Pink salt
⅛ teaspoon black pepper
1 medium avocado
½ cup nutritional yeast flakes

Add kale, eggs, avocado and hemp seeds to a bowl and set aside. Whisk together the yeast, olive oil,
vinegar and spices to a separate bowl. The mixture will be pretty thick, so either spread with a knife or
drop onto lettuce to serve.

Side Salad with Lemon Vinaigrette

Makes 1 Serving

1 cup mixed greens

½ lemon for juice
1 teaspoon white wine vinegar
Dash black pepper
½ green bell pepper, chopped or sliced
1/3 cup sliced cucumber
½ cup cherry tomatoes
1 teaspoon olive oil
Himalayan rock salt to taste

Combine salt, pepper, lemon juice and olive oil and whisk. Toss ingredients together and serve.

Zucchini Salad with Bacon & Blue Cheese

Makes 1 Serving

2 zucchini
½ cup spinach
1 cup shredded kale (see note on raw kale in the Kale Hemp Salad)
1 ounce blue cheese
2 hard boiled eggs, chopped
4 slices uncured, nitrate-free bacon, cooked
1 dash pepper
1 dash Himalayan sea salt
Spiralize, shred, or slice zucchini and toss with remaining ingredients (except bacon). Crumble bacon on
top.

Spring Salad with Bacon & Eggs

Makes 1 Serving

1 teaspoon coconut oil

2 large eggs, beaten
½ cup raw shredded kale
2 pan fried slices of uncured, nitrate-free bacon
1/3 avocado
½ cup spring mix / mixed greens
1 teaspoon olive oil
2 tablespoons pumpkin seeds

Add coconut oil to sauté pan and heat over medium heat. Add egg and scramble. When almost done,
add kale and heat through until color changes, and remove from heat. Cook bacon over medium heat .
Place sliced avocado on lettuce mix topped with pumpkin seeds and olive oil. Add eggs and bacon to
plate. Salt and pepper to taste.

Colorful Salmon Salad

Makes 2 Serving

2 filet (around 4 ounces each) salmon, cooked (grilled or broiled)

1-2 tablespoons olive oil
2 teaspoons lemon zest
1 yellow bell pepper, chopped
2 tablespoon sliced almonds
16 asparagus spears, boiled and drained
3 cup chopped red kale

In small bowl, combine olive oil, salt, and lemon zest. Toss with remaining ingredients and place on a
plate. Top salad with salmon.
 Soup
Portuguese Kale Soup
Makes 2 Servings

1 tablespoon olive oil

1 large garlic clove, peeled and minced
½ large onion, chopped
2 cups chicken bone broth
2 cups water
1 small head organic cauliflower, chopped into large florets
4 ounces chorizo sausage, sliced thin
4 ounces ground pork (wrap and freeze remaining pork from the package…you will use more in other
recipes throughout the challenge)
3 cups thinly sliced kale, minus stems

Sauté onion and garlic in olive oil in a large heavy saucepan 2-3 minutes over medium heat until they
turn colorful and glassy. Do not burn. Add the cauliflower and sauté, stirring constantly, 2-3 minutes or
until they also change color. Add broth and water, cover and boil gently over moderate heat for 10
minutes until cauliflower is soft.

Meanwhile, fry the sausage and pork in a skillet over low heat, 10-12 minutes until most of the fat has
cooked out.

When the cauliflower is soft, mash it slightly in the pan in the soup mixture. Add the sausage, pork, salt
and pepper and return to moderate heat, cooking for another 5 minutes. Add the kale and simmer
uncovered 5 minutes until tender and bright green.
 Poultry
Chicken Divan
Makes 2 Servings

4 skin-on chicken thighs, pre-roasted & heated

2 tablespoons butter or ghee
2 cups broccoli
¼ cup cashews
2 garlic cloves
1 cup onions, chopped
1 teaspoon Himalayan rock salt
½ teaspoon curry powder
Dash ground cumin
Dash black pepper
1 tablespoon whole ground flaxseed
1 tablespoon MCT Mayonnaise
½ cup chicken bone broth

Boil cashews in 2 cups of water. As soon as the water reaches a rolling boil, turn off the heat, cover and
let rest for 30 minutes to an hour. Drain the water and set the cashews aside.
Heat a large skillet or sauté pan to medium high and add butter or ghee. Once hot add the broccoli
florets to the pan. Cover and steam for about 5 minutes.

Once broccoli is steamed to your desired doneness remove the broccoli from the pan and set aside with
the cooked chicken. Add the cashews, chopped onion, garlic cloves, coriander, curry, salt and black
pepper to the food processor or blender. Pulse several times to break down the cashews.

Add the chicken stock and the mayo and let the processor run until the sauce is as creamy as you can get
it. Once the broccoli has steamed and the sauce is complete, mix together and serve over chicken.
Sprinkle dish with flax seed and any salt/pepper to taste.

Baked Chicken Wings

Makes 4 Servings

1 ½ pounds bone-in, skin-on chicken wings and drums

4 drops alcohol-free stevia
2 ½ teaspoons black pepper
1 ½ teaspoon Himalayan sea salt
1 teaspoon dried thyme
1 teaspoon paprika
½ teaspoon oregano
½ teaspoon red pepper flakes
Preheat oven to 350.
Mix all spices with stevia and sprinkle mixture over chicken. Place on wire rack over cookie sheet and
bake 20 minutes, or until cooked through.

Roasted Chicken (Thighs or Legs)

Makes 6 Servings

3 pounds skin-on chicken pieces, thighs preferred

2 tablespoons olive oil
1.5 teaspoons Himalayan rock salt
¾ teaspoon black pepper
Any other spices you enjoy (be creative…oregano and basil for Italian-style; dill, parsley and garlic for
ranch)

This recipe is recommended to make each week, so that it’s easier to make the other chicken recipes,
including salads. Make all your chicken at the beginning of the week to reduce your cooking time and
increase your odds of sticking to your diet!

Heat oven to 375. Spread the olive oil in the bottom of a roasting pan, foiled cookie sheet, or casserole
dish. Mix spices together, and sprinkle chicken with spices, salt and pepper. Place chicken skin-side
down in pan, and bake 40 minutes. Flip chicken over and keep cooking until chicken reaches an internal
temperature (measured away from the bone) of 160 degrees. Depending on the size of your individual
pieces of chicken, cook time may vary.

Egg, Veggies, & Avocado

Makes 1 Serving

1 slice uncured, nitrate-free bacon

2 eggs
½ cup chopped broccoli
4 asparagus spears
¼ avocado, cut into thin strips
Himalayan salt and pepper to taste

Preheat oven to 350. Place bacon in frying pan and cook over medium heat for 3-4 minutes, until crisp.
Set bacon aside and place avocado strips into grease and cook 2-3 minutes per side, until crisp. Set
avocado aside. In the same pan, add asparagus and broccoli, cover and cook about 2-3 minutes. Stir
eggs in with the veggies and scramble until cooked to your liking. Salt and pepper to taste. Enjoy!

Fat-Burning Buffalo Chicken

Makes 2 Servings
½ cup full fat coconut milk
4 raw chicken thighs
1 tablespoon olive oil
½ teaspoon pink salt
1 pinch garlic powder
1 tablespoon tomato paste
1 teaspoon chili powder
½ teaspoon paprika
½ teaspoon cumin
1 teaspoon cayenne

Mix all spices together with olive oil and tomato paste. Rub paste all over chicken, then soak in coconut
milk for 20 minutes (in refrigerator).
Preheat oven to 375 degrees.
Remove chicken from refrigerator and place on broiler rack in oven. Spoon any remaining marinade
over chicken. Bake for 15 minutes or until cooked through. Serve with celery sticks if desired.

Chicken Curry
Makes 2 Servings

2 servings chicken thighs, with skin (pre-roasted at beginning of week)

1 tablespoon coconut oil
¼ cup full-fat coconut milk
½ teaspoon curry powder
Cayenne pepper to taste
1 teaspoon Himalayan rock salt

Warm pre-cooked chicken in oven or microwave, or bake fresh according to recipe above. Chop into ½
inch pieces and set aside.
Melt coconut oil in skillet over medium-high heat. Add coconut milk and spices, and bring just to a boil,
stirring constantly. Once boiling, remove from heat and let rest for 1 minute. Place in a bowl and add
chicken. Toss. Serve with Coconut Cauliflower Rice, or in a lettuce wrap.

New Orleans Chicken Pasta

Makes 2 Servings

4 skin-on roasted chicken thighs

2 Andouille chicken sausage links
1 cup coconut cream
2 cups spaghetti squash (about half of 1 large)
½ teaspoon cayenne
½ teaspoon paprika
½ teaspoon pink salt
½ teaspoon pepper
¼ teaspoon oregano
¼ teaspoon thyme
2 tablespoons grass fed butter + tablespoon melted for brushing
Himalayan rock salt to taste

Preheat oven to 350. Line cookie sheet with foil and brush on 1 tablespoon butter. Cut squash in half,
remove seeds, and lay face down on coated foil. Bake 20-30 minutes or until it’s easy to pierce the flesh
with a fork. Scoop out the squash noodles with a fork and set aside.

While squash is baking, prepare chicken by sprinkling with salt, pepper, and Cajun seasoning (or, use
pre-cooked chicken if you cooked all of your chicken at the beginning of the week)

Bake chicken at 350 for 10-15 minutes, or until internal temperature reaches 160. While chicken is
cooking, heat cream, butter, garlic salt, and spices over medium heat. Stir constantly.

When it begins to bubble, add spaghetti squash and reduce to a simmer over medium-low heat
Sauce should reduce slightly while cooking, and thicken after removed from heat. There should still be
some liquid remaining. Serve chicken over squash noodles, and spoon over remaining liquid, adding
more Cajun seasoning and a dash of Himalayan Sea Salt if desired.
 Beef & Red Meat
Bison Burgers
Makes 2 Servings

½ pound ground grass fed bison

½ teaspoon Himalayan rock salt
½ teaspoon black pepper
1 teaspoon Worcestershire sauce
¼ cup onion, finely minced
1 avocado, sliced

Mix bison, Worcestershire, onion, salt and pepper with your hands and form into two patties. Grill over
medium heat, turning once (about 5 minutes total) and top with avocado.

Mom’s Meatloaf
Makes 6 Servings – Freezes easily

1 tablespoon Worcestershire Sauce

2 teaspoons dry mustard powder
2 teaspoons ground ginger
½ large onion, finely minced
2 teaspoons Himalayan rock salt
1 teaspoon black pepper
1 large carrot, shredded
¼ cup shredded unsweetened coconut
2 pounds grass fed ground beef
1 pound ground pork
2 tablespoon grass fed butter, melted
1 tablespoon coconut milk
2 cups baby portabella mushrooms, chopped
1 large egg
2-3 tablespoons grass fed butter

Preheat oven to 350. Prepare baking sheet with foil and brush with butter . Mix all remaining
ingredients together with a fork (not your hands). Form into 3 ovals and bake for 60 minutes or until
internal temperature reads 160 degrees.

Grass-Fed Bison & Veggie Pasta

Makes 2 Servings
2 tablespoons butter / bacon grease / coconut oil
½ pound ground grass-fed bison
½ red pepper, diced
1 small yellow squash
1 cup tomato sauce
2 cups spinach
4 tablespoons nutritional yeast
1 cup zucchini noodles or sliced zucchini
Himalayan rock salt and ground pepper, to taste

Over medium heat, add butter or oil to a sauté pan and brown meat (about 5-6 minutes). Add red
pepper and squash and sauté for 3-4 minutes. Add tomato sauce and spinach. Reduce heat to low and
simmer for about 15 minutes. Stir in nutritional yeast, and season with salt and pepper. Serve on top of
zucchini noodles.
 Pork Dishes
Spaghetti Squash Carbonara Over Pork Chop
Makes 2 Servings

2 x 4 ounce pork chops

1 cup raw arugula
1 cup boiled asparagus
2 cups spaghetti squash, cooked (save leftover for future recipe)
2 tablespoons olive oil
4 slices prosciutto
2 ounces Parmesan (from block, not processed)
2 tablespoons grass-fed butter
1 large egg

Preheat oven to 350. Cut squash in half and remove seeds. Brush each half with olive oil, and place cut-
side down on foiled baking sheet. Bake 20-30 minutes or until a fork easily pierces the outer flesh. Allow
to cool slightly, then use fork to shred out the squash. Place on a plate, cover with foil and set aside.
White squash is cooking, heat remaining olive oil in skillet. Finely chop prosciutto and add to pan. Cook
over medium heat until prosciutto crisps slightly. Remove prosciutto, cover and set aside.
Salt and pepper pork chop and cook 4-6 minutes per side in the prosciutto fat. Remove when cooked
and set aside (covered with foil).
Slice asparagus and add to skillet. Cook until bright green and done, about 4 minutes. Add arugula and
cook until just wilted, about 1 minute. Add butter to pan and melt. Add spaghetti squash and make
sure it gets hot. Once spaghetti squash is hot, remove from heat and immediately add egg*. Toss
mixture so that egg heats up but does not scramble. If you need to put the skillet back on the heat, go
ahead, but keep it low, just enough to warm the egg and slightly cook it. Place spaghetti mixture on top
of pork chop. Sprinkle each serving with equal amounts of pancetta.

*If you prefer your Carbonara without egg, you can simply fry an egg to desired doneness and serve with
the meal.

Sunday Scramble
Makes 2 Servings

8 ounces gluten free chicken sausage, removed from casing

3 large eggs, whisked
½ tomato, diced
1 small yellow squash, chopped
½ red pepper, diced
¼ teaspoon oregano
¼ teaspoon thyme
¼ teaspoon rosemary
½ avocado

Add sausage to frying pan and cook completely over medium heat. Once cooked, remove to a plate,
leaving fat in pan.

Slightly reduce heat, and saute squash, pepper, and tomato for a few minutes. Reduce heat to medium
low and slowly pour in whisked eggs. Season with oregano, rosemary, thyme, and salt and pepper.
Allow them to settle a little before stirring. Stir, and then cook until your liking. Slice avocado on top,
and enjoy!

Sausage Stuffed Peppers

Makes 2 Servings

4 medium bell peppers (color of your choice, top removed and inside hollowed out)
½ cup ricotta cheese
2 cups raw kale, shredded
2 Italian sausage links
1 tablespoon coconut oil
½ teaspoon oregano
½ teaspoon thyme
1 teaspoon Himalayan rock salt

Preheat oven to 350

In large pan, melt coconut oil and cook pork over medium heat. Once cooked through, mix in spices,
ricotta, and kale. Immediately remove from heat and fill four peppers evenly with the meat mixture.
Place in oven and bake for 5-10 minutes, until peppers are tender but still hold their shape. If you have
trouble getting the peppers to stand up, cut a little of the bottom off of them.
 Fish & Shellfish
Yes, You Can Eat Shrimp Scampi!
Makes 2 Servings

¾ pound shrimp, peeled and deveined

1 ½ tablespoons olive oil
½ teaspoon Himalayan rock salt
2 large garlic cloves, minced
Dash crushed red pepper flakes
¼ cup white table wine
1 tablespoon fresh chopped parsley
½ tablespoon lemon juice
2 tablespoons grass-fed butter
Black pepper to taste

Heat oil in large skillet over medium heat. Cook shrimp 2-3 minutes (they should not be done), then add
garlic. Cook until garlic is fragrant but not burning. Pour in wine and lemon juice and simmer for 5
minutes. Add red pepper flakes, parsley, salt, and butter and stir until combined. Continue to simmer
over medium-low heat until sauce thickens, about 5 more minutes.
Let stand 2 minutes before serving.

Neighborhood Thai Shrimp Salad

Makes 2 Servings

¾ pound shrimp
½ cup cilantro
½ tablespoon lime juice
½ cup full-fat coconut milk
2 medium red bell peppers
1 cucumber
¼ cup almonds
2 cups spinach
½ teaspoon (or to taste) red pepper flakes
2 tablespoons coconut oil

Heat coconut oil in skillet over medium-high heat. Peel and devein shrimp, and add to skillet. Cook until
pink and curled. Remove from heat and set aside. Pour remaining oil from pan into small bowl. Add
lime juice, chopped cilantro, red pepper flakes, coconut milk, and reserve for later.
Arrange spinach, bell peppers and chopped cucumber on plate. Top with shrimp and pour coconut milk
mixture over as dressing. Garnish with almonds.
Island Salmon
Makes 2 Servings

2 filets (around 6 ounces each) salmon

1 red bell pepper, sliced thinly
1 orange bell pepper
Himalayan rock salt & fresh ground pepper
1 tablespoon bacon grease / coconut oil
10 ounces jicama, sliced like matchsticks

Preheat oven to 375 and place salmon on baking sheet. Sprinkle with salt and pepper. Bake 8-10
minutes or until salmon is flaky and done at least medium. Salmon is best when there’s still a little
translucence in the middle. But cook to a temperature/texture you’re comfortable with.

Preheat a separate sauté pan over medium heat. Add bacon grease or coconut oil, jicama, bell pepper,
and season with salt and pepper. Sauté about 5-8 minutes, until all ingredients are browned. Remove
from heat, and serve on a platter!

Sides & Snacks

Ricotta Parfaits
Makes 1 Serving

1 cup part skim ricotta

1 cup strawberries
¼ cup slivered almonds

Measure out cup of ricotta. Using a clear highball glass or mason jar, take a couple spoons of ricotta and
place in the bottom. Sprinkle almonds on top, then strawberries. Repeat until you’re out of ingredients.
For extra flavor, you can mix in a drop of vanilla extract in the ricotta. This is optional.

Simple Spaghetti Squash

Makes 1 Serving

1 cup spaghetti squash, cooked

1 tablespoon olive oil
Himalayan rock salt and pepper to taste

Heat skillet over medium, add oil. When oil is hot, add squash and cook until heated through. Salt and
pepper to taste.

Coconut Cauliflower Rice

Makes 1 Serving

1 tablespoon unsweetened shredded coconut

1 tablespoon coconut oil
1 ½ cup raw cauliflower
1 tablespoon hemp seed

Shred raw cauliflower in food processor or using box grater. Add coconut oil to skillet over medium
heat. Cook cauliflower for about 1-2 minutes, until tender. Mix in coconut and hemp. Serve hot.

Plain Zucchini Noodles

Makes 1 Serving

½ large zucchini
1 teaspoon olive oil

Send zucchini through spiralizer (or slice if you don’t have one). Lay zucchini out on paper towels
sprinkled with a small amount of salt. Cover with additional paper towel. Let sit 5 minutes to “sweat”.
Heat oil over medium, and add zucchini, tossing until done. If zucchini has not sweat enough, you may
need to drain some moisture from the pan during cooking.
Sauteed Broccoli
Makes 1 Serving

2 cups raw broccoli florets

1 tablespoon olive oil
1 clove garlic, minced

Heat skillet over medium heat. Add olive oil, and when ready, add garlic, stirring rapidly so garlic
doesn’t burn. Add broccoli and sauté until it reaches desired softness.

Roasted Veggies
Makes 2 Servings

2 medium carrots, coarsely chopped

1 large onion, coarsely chopped
½ rutabaga, peeled and chopped into ½ inch pieces
1 large zucchini, coarsely chopped
1 tablespoon olive oil
½ teaspoon Himalayan rock salt
¼ teaspoon black pepper

Preheat oven to 375. In large bowl, toss veggies with olive oil, salt and pepper. Spread on foiled baking
sheet, in single layer. Bake for 20-30 minutes or until carrots and rutabaga are tender.

Sautéed Bell Peppers

Makes 1 Serving

1 bell pepper (any color)

½ garlic clove
2 teaspoons olive oil

Slice bell pepper and chop garlic. Heat oil over medium-high heat and add pepper and garlic. Sauté until
done, about 3 minutes.
 Bone Broth
Classic Chicken Bone Broth
Makes 16 (1 cup) Servings

1 whole pasture-raised chicken OR 3-4 pounds bony chicken parts (ex. necks, backs, breast bones,
wings)
2 chicken feet
1 chicken head if you’re feeling adventurous - feel free to omit
2 tablespoons vinegar
4 quarts filtered water
2 large onions, ends cut off and coarsely chopped
2 carrots, coarsely chopped
2 celery sticks, coarsely chopped
2 cups fresh parsley
2 teaspoons fresh thyme
1 bay leaf
1 tablespoon whole black peppercorns

If you’re using a whole chicken, remove the neck, fat glands, and innards from the cavity. Use the neck
in this recipe, discard the innards or use for another purpose.

Place the chicken with its neck, or the chicken parts in a large stockpot. Add the feet and head (if using),
then add the vinegar and enough water to cover the bones. Let stand 30-60 minutes. Place over
medium heat, uncovered, and bring to a bare simmer. Carefully spoon any scum that rises to the top.
Add onions, celery, carrots, herbs, and peppercorns and return to a simmer. Then lower the heat to
low. Cook at a bare simmer with the lid off or slightly askew for 4-6 hours, occasionally skimming scum
from the top as needed, checking to ensure that the bones remain covered with water and adding more
water as needed.

Remove the whole chicken and bones with tongs and a slotted spoon. If you are using a whole chicken,
let cool and remove meat from the carcass. Reserve the meat for other dishes (it’s perfect for the
chicken salad recipes, but make sure to add fat since you won’t have skin).
Strain the stock through a fine mesh strainer or cheesecloth to remove solids. Strain into heatproof
bowl, and it’s ready to use. If not using right away, cool to room temperature, then refrigerate
uncovered for several hours, until the fat rises to the top and congeals. If desired, skim off this fat for
use in cooking other dishes, and transfer the stock to containers. Cover and store in the refrigerator for
up to 5 days, or in the freezer for several months*.

*You’ll be consuming this broth daily. We’ve varied the type by week, so it’s best to take what you’ll
need for a week and keep it in the refrigerator, then freeze the rest for the next time you need it. We’ll
also use this in several recipes, instead of using store-bought broth.
Classic Beef Bone Broth
Makes 16 (1 cup) Servings

2 pounds beef bone marrow

½ cup apple cider vinegar
Water
3 pounds meaty beef bones
3 large onions
3 medium carrots
3 celery stalks
2 cups fresh parsley
2 teaspoons fresh thyme
1 bay leaf
1 tablespoon whole black peppercorns
2 pounds beef knuckle
1 pig foot, bone in

Preheat oven to 350. Place beef marrow and knucklebones and optional foot in a stockpot. Add the
vinegar and enough cold filtered water to cover the bones. Let stand for 30-60 minutes.

Meanwhile, place the meaty bones in a roasting pan. For a particularly aromatic stock, brush the bones
with tomato paste. Place in the oven and roast, turning once or twice, for about 30 minutes, until well
browned. Add bones to the pot. Pour the fat out of the roasting pan (and reserve for another use), add
a little cold filtered water to the pan, and set the pan over high heat. Bring to a boil, stirring to loosen
up any browned bits, and add this liquid to the stock pot. Add additional water to cover the bones if
necessary.

Place over medium heat, uncovered. Bring to a simmer and carefully spoon any scum that rises to the
top. Add the onions, carrots, celery, herbs and peppercorns and return to a simmer. Reduce the heat to
low, and cook at a bare simmer with the lid off or slightly askew for at least 12 and no longer than 24
hours. You should occasionally skim the scum from the top, and add any water necessary to keep the
bones covered during the length of cooking.

Remove the bones and meat with tongs and a slotted spoon. Strain the stock through a fine-mesh
strainer or cheesecloth into a large heatproof bowl or container. If not using right away, cool to room
temperature, then refrigerate uncovered for several hours, until the fat rises to the top and congeals. If
desired, skim off this fat for use in cooking other dishes, and transfer the stock to containers. Cover and
store in the refrigerator for up to 5 days, or in the freezer for several months*.

*You’ll be consuming this broth daily. We’ve varied the type by week, so it’s best to take what you’ll
need for a week and keep it in the refrigerator, then freeze the rest for the next time you need it. We’ll
also use this in several recipes, instead of using store-bought broth.
 Fat Bombs
Coconut Fat Bomb
Makes 10 Servings

1 cup coconut butter

1 cup coconut milk
1 cup shredded unsweetened coconut
1 teaspoon vanilla extract
½ teaspoon nutmeg
½ teaspoon cinnamon
1 teaspoon alcohol-free stevia

Place a glass bowl over a saucepan with a few inches of water inside, creating a double broiler. Place all
ingredients except shredded coconut into double broiler and heat over medium heat.
Mix the ingredients as they melt, then remove from heat. Place the bowl in the refrigerator until the
mixture is hard enough to roll into balls, around 30 minutes. Form the mixture into 1 inch balls and roll
through coconut shreds. Place balls on a plate and refrigerate at least 1 hour. Each ball is 1 serving.
Freeze leftovers.

Fudgy Fat Bomb

Makes 4 Servings

¼ cup cacao butter, melted

¼ cup cacao powder
4-5 drops alcohol-free stevia
½ ounce chopped macadamia nuts

Add ingredients to a small bowl and stir to combine. Divide mixture into a silicone candy or ice cube
mold and transfer to freezer to chill for 1 hour. The cacao butter can be replaced with bacon grease if
you want a little extra flavor.

Swiss Almond Fat Bombs

Makes 2 Servings

2 tablespoons almond butter

1 tablespoon heavy whipping cream
1 tablespoon coconut oil
1 tablespoon cocoa powder
¼ teaspoon allspice
4-5 drops alcohol-free stevia
Put 2 tablespoons of almond butter into a cup, mold or container. Add 1 tablespoon coconut oil, 1
tablespoon heavy cream, 1 teaspoon cocoa powder, and ¼ teaspoon allspice to the mixture. Stir well
and freeze about 2 hours.

Dressings & Condiments

Lemon Herb Mayonnaise
Makes 2 Servings

2 tablespoons MCT Mayonnaise

1 tablespoon olive oil
1 teaspoon Himalayan rock salt
½ teaspoon black pepper
½ cup lemon juice
½ cup chopped parsley
¼ cup white wine vinegar

Shake it up and enjoy over salad.

Tzatziki Sauce
Makes 2 Servings

½ cup organic cucumber

½ tablespoon olive oil
½ teaspoon Himalayan rock salt
1 garlic clove, crushed
1 teaspoon dried dill
½ teaspoon red wine vinegar
½ cup organic full fat Greek yogurt
½ tablespoon nutritional yeast

Chop cucumber into fine pieces. Mix all ingredients together and refrigerate for at least ½ an hour
before serving.

MCT Mayonnaise
Makes 20 Servings

2 pastured eggs
1 tablespoon fresh lemon juice
2 teaspoons white wine vinegar
1 teaspoon yellow mustard
pinch of paprika (optional)
¼ teaspoon sea salt
½ cup avocado oil
½ cup MCT oil

Add eggs, lemon juice, vinegar, mustard, salt, and paprika (optional) to food processor. Blend on high
for 1 minute until fully incorporated. Reduce speed to medium, and slowly pour in olive oil. Then slowly
pour in MCT oil. Should take about 2-3 minutes to pour in oil so the mayo comes together. Pour slowly!
:-)

Tartar Sauce
Makes 2 Servings

2 small dill pickles or other pickled vegetable (chef’s choice – I like pickled zucchini), chopped finely
3 tablespoons MCT Mayonnaise
pinch of Cayenne

Mix all of the ingredients in a bowl and serve

MCT Ketchup
Makes 1 Serving

Combine 1 tablespoon unsweetened ketchup and ½ tablespoon MCT Oil

Greek Yogurt Ranch

Makes 2 Servings

1 teaspoon dried dill

1 teaspoon garlic powder
½ teaspoon dried basil
1 teaspoon raw fresh parsley
⅔ cup full fat Greek yogurt
2 tablespoons parmesan
1 teaspoon lemon juice
salt and pepper to taste

Mix all ingredients in a food processor. Serve cold. This mixture will be thick.

Mustard-Parsley Vinaigrette
Makes 4 Servings

3 tablespoons extra virgin olive oil

1 tablespoon apple cider vinegar
1 teaspoon stone ground Dijon mustard
2 tablespoons fresh chopped parsley
½ teaspoon Himalayan rock salt
¼ teaspoon black pepper

Whisk all ingredients and serve.

Flaxseed Dressing
Makes 2 Servings

3 tablespoons organic flaxseed oil

3 tablespoons extra virgin olive oil
1 clove minced garlic
¼ teaspoon dried thyme
¼ teaspoon paprika
¼ teaspoon dried basil
Dash cayenne

Mix all ingredients and serve.

Caesar Salad Dressing

Makes 2 Servings

2 tablespoons extra virgin olive oil

1 ounce chopped anchovy fillets
1 tablespoon MCT mayonnaise
1 tablespoon lemon juice
½ tablespoon stone-ground mustard
½ tablespoon white wine vinegar
1 clove garlic
Himalayan rock salt and pepper to taste

Add all ingredients to blender or food-processor and blend until smooth. You can also add a sprinkle of
nutritional yeast when serving.
 Bulletproof Coffee
Blended Coffee
Makes 1 serving

For your morning cup of blended coffee with butter/MCT Oil, you have options!

After you brew your cup of coffee, put in in the blender with up to 1 tablespoon total of YOUR CHOICE
OF:

● 1/2 - 1 tbsp. of Grass-fed Butter

● 1/2 -1 tbsp. of MCT Oil (6x stronger than coconut oil)
● 1/2 -1 tbsp. of Coconut Oil

Don’t want to blend? No worries. You can let it melt but be sure to stir it vigorously.